Directions:
- Grease an 8 1/2 X 11 pan. (Or use baking spray.)
- Cover the bottom of the baking dish with the sliced tomatoes.
- Sprinkle with sugar and parsley.
- Arrange fish on top.
- Mix melted butter, paprika, Old Bay seasoning, salt, pepper and flour.
- Spread over fish.
- Bake at 400F for 20 min or until fish flakes easily with fork.
- Squeeze lemon juice over casserole before serving and serve with additional lemon wedges.
- Note 1: Put tomatoes in a bowl and blanch with boiling water. After a minute or so the skins will slip right off.
- Note 2: For fillets, I like to overlap them slightly so that the thin parts are not over cooked. For steaks, use a pan that will be nicely filled by one layer of fish.
- Note 3: If using frozen fish, I prefer to use it unthawed and just lengthen the cooking time a few minutes. Makes a quick family supper dish when time is short and nothing is thawed.
- I like this with a green vegetable and white rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 254.96 Kcal (1067 kJ) | ||
| Calories from fat | 134.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.98g | 23% | |
|---|---|---|---|
| Cholesterol | 76.99mg | 26% | |
| Sodium | 181.41mg | 8% | |
| Potassium | 648.95mg | 14% | |
| Total Carbs | 8.85g | 3% | |
| Sugars | 2.42g | 10% | |
| Dietary Fiber | 1.93g | 8% | |
| Protein | 20.99g | 42% | |
| Vitamin C | 13.5mg | 22% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 2mg | 11% | |
| Calcium | 112.6mg | 11% | |
| Amount Per 100 g | |||
| Calories | 125.07 Kcal (524 kJ) | ||
| Calories from fat | 66.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.35g | 23% | |
|---|---|---|---|
| Cholesterol | 37.77mg | 26% | |
| Sodium | 88.99mg | 8% | |
| Potassium | 318.34mg | 14% | |
| Total Carbs | 4.34g | 3% | |
| Sugars | 1.19g | 10% | |
| Dietary Fiber | 0.94g | 8% | |
| Protein | 10.3g | 42% | |
| Vitamin C | 6.6mg | 22% | |
| Vitamin A | 0.1mg | 6% | |
| Iron | 1mg | 11% | |
| Calcium | 55.3mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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